This keto tuna casserole is the proper wealthy, creamy, and hearty consolation meals for whenever you’re pressed on time. It’s easy and flavorful, all whereas utilizing just a few elements you in all probability have already got at dwelling.
Benefits to Tuna
Tuna like most fish, have excessive ranges of omega three’s(1). The commonplace American weight-reduction plan is excessive in omega 6’s from issues like plant oils which may trigger irritation. A weight-reduction plan wealthy in omega three’s will help to counter steadiness a few of these omega 6’s and cut back general irritation.
Picking a Tuna
Including tuna in our weight-reduction plan is nice, however what tuna must you choose? There are tons of tunas available on the market, so we made it simple and broke down the very best canned tuna to purchase.
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Packed in Water or Oil?
For starters regardless of which tuna you select it needs to be packed in water. The one exception is tuna that’s packed in olive oil. However, most canned tuna is packed in cottonseed, sunflower, or soybean oil. These oils are excessive in omega 6’s and negate all the advantages you get hold of by consuming fish.
Albacore or Chunk Light?
Tuna is generally an enormous fish which means it eats extra mercury throughout its lifetime. If you will discover tuna marked chunk mild or skipjack you’re higher shopping for these as a result of they’re a smaller tuna specie(2). If you don’t eat tuna typically you’re in all probability fantastic consuming albacore, however in case you are making an attempt to look at your heavy steel consumption it’s one thing to think about.
Adding Noodles to Low Carb Tuna Casserole
This keto tuna casserole is cheese crammed and full of taste, however skips the noodles to maintain carbs low. This recipe is zero web carbs which is right for a keto weight-reduction plan, but when desired leaves room for a keto noodle substitute. Some of our favorites are zucchini noodles or black bean noodles which are eight web carbs per 2oz serving dimension. When coated with tuna and cheese you received’t even be capable to inform they have been made with beans!
Tips for Making Tuna Casserole Keto
If you’re working into points whereas making our recipes or simply need to know the way to make this tuna casserole higher, take a look at our casserole suggestions.
Drain the Tuna
By far the #1 tip to creating any tuna casserole is draining the tuna meat. Excess water or oil will end in a runny recipe that doesn’t maintain its creamy cheese base. While it solely takes 20 minutes complete time, it’s possible you’ll discover the recipe takes further lengthy to bake all that extra water off.
Substitute Tuna for Canned or Pulled Chicken
This is a excessive protein recipe clocking in at 15g protein and 14g fats. If you don’t have canned tuna or don’t like canned tuna, the subsequent most suitable choice goes to be canned rooster. The complete time of 20 minutes received’t change, however your recipe could have extra of a scrumptious cheese and rooster really feel to it. This can be an awesome choice for these with choosy children, as a result of in the event you combine half rooster half tuna they in all probability received’t even style the fish!
Just in Time for Lent
Lent 2021 is simply across the nook and earlier than it, will probably be fish Fridays! Just as a result of you may’t eat conventional meat doesn’t imply you shouldn’t eat low carb keto recipes. This gluten free keto tuna casserole will likely be a success on Fridays. It’s so good you received’t even really feel such as you’re lacking out on meat!
Keto Seafood Recipes
There are tons of scrumptious low carb keto fish recipes on the market. Some of our favorites are:
An Ahi Tuna Poke Bowl– Fresh marinated tuna a high greens and cabbage. All topped with sauce, avocado, and sesame seeds. This low carb tuna recipe is certain to spark your new love for poke.
Keto Salmon Curry– A wealthy and creamy dairy free coconut sauce smothered on recent salmon. Use it to high zucchini noodles or cauliflower rice for a keto pleasant dinner concept.
Creamy Shrimp Scampi– Another low carb baking dish recipe. Toss just a few elements collectively and this seafood scampi is completed in underneath 20 minutes!
Whether you’re skipping meat for Fridays, a pescatarian life-style, or simply making an attempt to up your seafood consumption, we’ve the proper recipe for you. Check out all of the seafood recipes on our weblog to seek out your good dish.
Making Keto Tuna Casserole
This low carb tuna casserole is our childhood consolation meals re-imagined. We eliminated the carbs and as a substitute packed it with wholesome fat to make a wealthy and nutrient dense supply of protein. There are tons of variations and substitutions with this keto tuna casserole which you can make, however the primary model is by far our favourite.
This recipe is designed to be tremendous easy as a result of everybody is aware of tuna casserole is one among those- final minute, throw collectively dishes we all the time remorse not making sufficient! All you will want is a big mixing bowl and a small casserole dish.
Part of what makes consolation meals so good is with the ability to make it each time, with no matter you could have available. To make actually good consolation meals, you want a hearty meal, a wealthy base, and a easy however scrumptious idea.
For the bottom of this hearty keto tuna casserole you will want two 5 ozcans of tuna. It is important your tuna has had all water drained. A dish with an excessive amount of extra water will likely be runny and soupy quite than wealthy and creamy. To make the creamy ingredient you want mayo, shredded cheese (we used cheddar however be at liberty to make use of a mix of your favorites), salt/ pepper, and dijon mustard. If you don’t have dijon mustard you need to use yellow mustard, however the taste of dijon mustard is way superior.
Additionally you will want your greens of alternative. We used diced onion and celery, however there are just a few different vegetable choices. Some individuals use frozen peas, however the excessive web carb depend per serving dimension (14g) wasn’t value it to us. Instead attempt inexperienced beans, broccoli, or cauliflower rice.
Finally you will want a nutritious low carb topping. We used crushed pork rinds for a gluten free keto “bread crumb.” We combined this with melted grass fed butter and grated parmesan cheese.
How to Make Keto Tuna Casserole
Now it’s time to place collectively your tasty keto tuna casserole! With zero grams of web carbs per serving this recipe is the proper option to eat wholesome whenever you’ve spent all of your carbs for the day. Or simply need to save them up for our keto chocolate mug cake 😉 .
Begin by preheating the oven to 375°F. Next mix all of the low carb casserole elements in a big mixing bowl. Make certain the tuna has been drained effectively earlier than including it in. Break aside the fish to keep away from any large clumps and to let the mayo coat all the things.
Grease your casserole dish after which switch the tuna combination into it. Once the combination is in your dish, mix all of the topping elements. Sprinkle the topping in your tuna casserole, including further parmesan cheese if desired.
Bake the casserole for 13-18 minutes till heated during, and the topping is browned. Sprinkle with inexperienced onion and serve with recent minimize veggies or pork rinds!
Storing and Freezing Keto Casserole
This low carb tuna casserole is a fast and straightforward to make recipe good for cooking upfront. Try making keto tuna casserole forward of time and freezing it to get pleasure from in the course of the week.
You can maintain this tuna casserole in an hermetic container within the fridge for Four-5 days. Fish goes unhealthy sooner than different meats so we actually wouldn’t suggest consuming it previous 5 days within the fridge.
For a make forward meal, put together this tuna casserole like regular after which freeze it. You can do that by freezing it in a plastic wrapped, after which aluminum wrapped baking dish, or an hermetic container.
To reheat, let the casserole defrost within the fridge 24 hours upfront. Remove all plastic wrapping and warmth in an oven protected dish at 350F for 20-30 minutes. Check that the middle is heat earlier than serving.
Can I Use Fresh Tuna? – While recent tuna steaks are scrumptious, we would like the tuna to be cooked going into the casserole. It’s greatest to have flakey tuna that mixes effectively within the sauce. If you need to use recent tuna you would wish to prepare dinner after which flake all of it. We discover it’s simply simpler to make use of precooked canned tuna.
What Keto Veggies can I add? – If you need to bulk up this recipe with extra keto vegetable choices, we’ve acquired you coated. The conventional tuna casserole route makes use of peas, however one cup has 14 web carbs per serving and eight grams of sugar. Instead attempt:
- Riced Cauliflower- It bulks up the recipe and simply mixes in. Just be certain to prepare dinner the cauli rice first so it’s not too moist. Excess water could make the casserole runny.
- Broccoli florets- They take up the fats and sauce superbly making them a incredible low carb choice.
- Zucchini Noodles- We mentioned this above within the noodles part, however zucchini makes an awesome excessive fiber addition to this casserole providing you with that tuna noodle really feel.
How Many Carbs are in Keto Tuna Casserole? – Keto tuna casserole has zero grams of web carbs and a strong 14 grams of fats! There is 1 gram of carbs and 1 gram of fiber, aka zero web.
How to Make Keto Tuna Casserole Creamier? – Our keto tuna casserole recipe is wealthy and tacky, however in case you are on the lookout for a creamier selection we’ve acquired you coated. Add in half a block of cream cheese and a couple of tbsp of heavy cream to the combination earlier than baking. Cream cheese will add an additional thick and creamy ingredient to this dish that common cheese and cream can’t. Make certain your cream cheese is softened for straightforward mixing, and that you just test the carb depend of the cream cheese earlier than cooking. Sometimes the businesses could be difficult and sneak in further carbs.
More Casserole Recipes
We love casseroles and we all know most households do too. Casseroles are fast, simple, and ideal to make forward and freeze for a busy week. Try a few of our different quick and attractive casserole recipes this week for dinner!
- Keto Pizza Casserole– Oooey Gooey Cheesy casserole! With layers of meat, cheese, pepperonis, and olives this casserole actually takes the cake, or pie, or effectively… Pizza pie?
- Loaded Keto Cauliflower Casserole– This recipe is totally scrumptious! There is tons of cheddar cheese, bacon, and cauliflower packed right into a baking dish and cooked within the oven to tender but crispy perfection.
- Low Carb Breakfast Casserole– This one’s for all of the breakfast lovers on the market. The recipe is for an egg based mostly casserole with heavy cream, sausage, broccoli, and cheddar cheese. It’s a fast and straightforward to make breakfast recipe you may have all week. It works nice for these on meal plans or residing an on the go life-style.
Casseroles are a go to in so many busy households homes. Try a brand new casserole each week and see simply how easy maintaining a healthy diet could be! For extra low carb casseroles take a look at the casserole web page on our weblog
Keto Tuna Casserole
This tuna casserole is a weeknight hit for our household. From begin to end it takes underneath 30 minutes and is full of fats and protein. We know this dish will maintain us full for hours and feeling nice with none tuna noodle carb coma. Plus even children love this recipe! A tacky gooey casserole is the proper option to get your children on board with tuna and Omega three’s in seafood as a result of they’ll barely style it. Tip: If your kiddos are further choosy sub the tuna for half tuna half canned rooster so that they style the tuna even much less, however are nonetheless get strong diet!
Keto Tuna Casserole
Our Keto Tuna Casserole takes lower than 30 minutes to make and makes use of canned tuna and staple elements you may have available for a simple weeknight dinner!
Servings 6 servings
Calories per serving 189kcal
Prep Time: 10 minutes
Cook Time: 18 minutes
Preheat the oven to 375°F and spray a small casserole dish with cooking spray.
In a big mixing bowl, mix drained tuna, mayo, cheese, onion, celery, mustard, salt, and pepper. Stir collectively till mixed utilizing a spoon.
Transfer the tuna combination into the casserole dish.
Combine the bottom pork rinds, parmesan cheese, and butter, and sprinkle the topping over the tuna combination.
Bake for 13-18 minutes till heated by, and the topping is browned. Sprinkle with inexperienced onion and serve with recent minimize veggies or pork rinds.
Best saved in an air tight container within the fridge as much as 5 days.
Net Carbs: 0g per serving
Yields: 6 servings
Keto Tuna Casserole
Amount Per Serving
Calories from Fat 126
% Daily Value*
Saturated Fat 5g25%
Vitamin A 204IUFour%
Vitamin C 1mg1%
* Percent Daily Values are based mostly on a 2000 calorie weight-reduction plan.